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Nausea after exercise - causes and help
Nausea after exercise can have a variety of causes. If this happens again and again, be sure to consult a doctor to clarify the cause.
contents
- causes
- overexertion
- stress
- Decreased blood flow in the gastrointestinal tract
- Drinking and eating in conjunction with sports
- Unterzucker
- Blood pressure too high
- The heart
- prevention
- Enough liquid
- food supply
- Keep your eyes open during sports
- The right breathing
- Do not exceed your own limits
- Not sober to sport
- When to the doctor?
causes
The causes of nausea after exercise are varied. Once this can simply be "just" an over-exertion or just the wrong sport. Furthermore, a too low drinking volume or the wrong, too low or too lush food intake before the sport in question. Possible causes of nausea are also hypoglycaemia, high blood pressure or a heart problem.
Nausea after exercise can have a variety of causes, ranging to life-threatening heart disease. Therefore, a medical examination in case of repeated occurrence is urgently required. (Image: Maridav / fotolia.com) overexertion
Over-exertion occurs when a body is too heavily loaded - that is "overloaded". The body no longer cope with the strain and reacts with a variety of symptoms such as concentration problems, sleep disorders, diarrhea, headaches and nausea, even vomiting. An over-exertion can be both mental and physical. In this article is meant the physical overuse by sport.
Massive long-term physical activity can cause problems in the gastrointestinal tract caused by disorders of motility (movement), gastric emptying, secretion (secretion of substances), and gastric mucosal perfusion. The gastrointestinal tract is usually not thought of in sports, but it can be overloaded and this can lead to symptoms like diarrhea, malaise or nausea. Excessive exercise can even trigger vomiting. Improper nutrition and hydration before exercise may even aggravate the symptoms.
stress
Stress can lead to disorders in the gastrointestinal tract. Stress, for example, due to stage fright before a competition, can cause nausea after sport. Especially people who usually experience stress on the stomach can say so. But psychological stress outside of the sport, which does not let those affected, can be the cause.
Decreased blood flow in the gastrointestinal tract
Exposure during exercise reduces blood flow in the gastrointestinal tract. The higher the tempo or the longer the training sessions are, the more the muscles and skin have to be supplied with blood. To concentrate fully on this task, the organism reduces the circulation in the stomach and intestine. This can lead to nausea - immediately after exercise or after exercise.
Drinking and eating in conjunction with sports
High-energy drinks and / or too much carbohydrates shortly before exercise can definitely lead to nausea. Especially high-fat meals stay in the stomach for a longer time and cause a feeling of fullness and, moreover, nausea after exercise.
Unterzucker
Low blood glucose or hypoglycemia is mentioned when the blood sugar level drops below a certain limit (below 50 dl / mg). The blood sugar is the fuel for our cells and thus vital. In sports, people consume more sugar than at rest. If not replenished enough, the body reacts with nausea, tremor, headache and dizziness to fainting.
Therefore, a carbohydrate-rich, low-fat meal is important about one to three hours before exercise. Athletes who move for hours should even eat something during this time, for example a banana. Symptoms already appear, help glucose or a sweetened drink.
Blood pressure too high
Patients suffering from hypertension are often advised to use moderate endurance sports, which can reduce blood pressure when exercising regularly. At the beginning of the exercise, however, the blood pressure increases slightly, which then returns quite quickly. This increase can cause nausea in hypertensive patients. Maybe the load was too big or the training was not adapted to the patient. In any case, should be waived in such cases, as long as the sport until the complaints were medically clarified.
In case of high blood pressure and heart disease, be careful with the sport. Nausea after sport is to be evaluated as a warning sign, which urgently needs a medical examination. (Image: Schlierner / fotolia.com) The heart
If there is any nausea after exercise, or during this time, along with other symptoms such as tightness in the chest, pressure, dizziness, palpitations, or heart stumbling, the workout must be stopped immediately. Here a visit to the doctor is definitely advisable. Maybe there is a heart disease, which must be clarified as quickly as possible.
prevention
Intense exercise stimulates the metabolism and contributes to the burning of fat, but unfortunately can also lead to dehydration, nausea and dizziness. The following tips can, if there are no health problems as a cause of nausea after exercise, help and counteract the unpleasant symptom.
Enough liquid
Even before the sport water should be drunk, but also during and immediately after - but please always without carbon dioxide. Drinking is very important to maintain the fluid balance at all times. Nausea after exercise can result from lack of fluid. Symptoms such as dry mouth, dizziness, muscle weakness or headache are immediate - all of which may also indicate dehydration.
It is important not to drink large quantities at one go during the sport. Even if there is a desire to quickly drink a large amount of water at once and also hastily - better are regular small sips. If the stomach is too full due to the large amount of fluid, it can react with a defense mechanism.
If you are prone to low sugar, you may prefer to take a bottle of fruit juice spritzer instead of pure water to the sport - this always without carbonation.
As a result of sweating, a lack of fluid may occur after exercise, which is accompanied by nausea, vomiting and other discomforts. Therefore, care should be taken to ensure adequate hydration. (Image: bernardbodo / fotolia.com) food supply
Since the main nausea after exercise is the hypoglycaemia, pay attention to the right amount of food at the right time. We recommend a meal that has at least 300 calories and contains both carbohydrates and protein, preferably one to three hours before training. In any case, this should not be a heavy meal and contain little fat. Who does not want to eat before the sport, should take a small portion of carbohydrates (for example, a muesli bar) immediately afterwards. Also, a protein drink is recommended - but not everyone tolerates. Carbohydrates are important for the energy level and protein needs the muscles.
Sports right after dinner is not a good idea. Again, it could come to nausea.
Keep your eyes open during sports
For example, many people close their eyes during abdominal or yoga exercises to better focus on it. Keep your eyes open. So the body can handle the movement better. This prevents a possible nausea.
The right breathing
Proper breathing is important to protect against nausea during and after exercise. When lifting weights or other strenuous exercises you should breathe slowly and regularly. Concentrated conscious breathing has a positive effect on blood pressure. This does not rise so fast. An increase in blood pressure can, as already mentioned, lead to malaise and nausea.
Do not exceed your own limits
Professional athletes are usually subjected to a medical test, in which the personal maximum heart rate is determined. This should never be exceeded to avoid nausea and possible vomiting during and after exercise. However, those who do their regular exercise only for home use do not know their maximum heart rate. Here the signs of one's own body should be perceived and not disregarded. So it is better to stop the sport early, than to drag home afterwards with nausea.
Those who play sports early in the morning should at least eat a snack, such as a cereal bar or a few grapes. (Image: Printemps / fotolia.com) Not sober to sport
If you like to play sports in the morning before breakfast, you should take a little something in advance like a few grapes or a cereal bar. An empty stomach can cause nausea and / or vomiting.
When to the doctor?
If the nausea after exercise is not only unique, but occurs more often, it is essential to consult a doctor. The reasons for this must necessarily be clarified. Up to the result is best renounced to sport - even if this is difficult. When warning signs such as heart stuttering, rapid heart rate, tightness, pressure feeling - often in conjunction with nausea - is not to wait long with the doctor's visit. (Sw)
Specialist supervision: Barbara Schindewolf-Lensch (doctor)